Fairly certain I have a grade one AC sprain that keeps getting acutely exacerbated. Shizz is no bueno. I am almost positive it is stemming from compensatory motion at my AC joint due to my serious lack of glenohumeral internal rotation. I am looking to rectify this and have purchased various tools to assist in my self mobilization. I am also going to start regularly employing recover modalities to help with this issue.
Defranco Simple 6 upper warmup. Also did some soft tissue mobilization with the lacrosse ball in the posterior shoulder.
185x10x3- easy peezy mainly just trying to find a movement pattern that my shoulder wasnt bothered. I think I found one and will keep pushing the weight up slightly each session and hopefully by my meet prep I will be good to go.
Hammer Strength Incline
Rear Delt Fly
Single Arm OH Tri Ext
Took advil and iced when I got home. Nothing was painful but had some instability during some movements. Hopefully the extra shoulder/rotator cuff work coupled with the mobilization work will get me to the point I can bench heavy weight. Want to get up to around 420 come RUM.